JohnstonPT: 3 Simple Steps To Beat Aching Shoulders

Health & Fitness Newsletter by Johnston Physical Therapy & Sports Medicine

NEWSLETTER THE HEALTH & FITNESS

2019

NOTES FROM GRANT Hi everyone! Grant here, coming to you from Elevate P h y s i c a l Therapy. Things are progressing

pain, knee issues, foot pain, balance deficits, weakness, dizziness, neck or shoulder pain, headaches and jaw pain. We’ve found that physical therapy is not the same at every clinic and there is high variability in quality of care. We know that physical therapists are well-educated across the board, are capable of providing great care and are by-and-large excellent people. We feel that the unique systems in place at Johnston PT and Elevate PT allow us to care for people in a personal, effective way — this leads to quick recovery and excellent results! What I’m telling you is this: if someone you know has “failed PT”, tell them to check us out. If your advice allows a friend or love one to find relief from pain, we’ll all be happy: You’ll feel good for helping them, you won’t have to listen to their complaints anymore, they’ll get the results they’ve been looking for, and we’ll get to help another person with their recovery! In most cases, you or your loved ones can seek out physical therapy directly - no need to visit your doctor first. Professionals in physical therapy are able to identify and redirect care — if you may need to see a doctor, we can tell you that too! There are a lot of great things we can do for our patients, but central to our efforts is one main idea: our most valuable resource is you!

nicely here at the new clinic. We are ahead of our planned schedule and see that our growth has been very dependent on word-of-mouth referrals. This means we owe a BIGTHANK YOU to you all! Without the kind words of our current and past patients, our quick growth in Ankeny would not be possible. Along these lines, I want to make a huge request: KEEP TALKING ABOUT US! Physical therapy is a growing field and an important part of our healthcare system. This may seemobvious for many of you, but I want to clarify who might benefit from physical therapy. This is by nomeans an exclusive list, but we often hear misconceptions about when/why physical therapy may be indicated. People commonly understand that physical therapy is appropriate for people who have had surgery or broken a bone. But youmay not know that we treat anyone with pain due to an injury or accident, overactivity or even inactivity. We treat pain that has been long-term or that just started recently. We have specialists in our clinics that can help with back

OUR SERVICES

• Physical Therapy • Work Injury Rehab • Sports Injury Rehab

• Trigger Point Dry Needling • Education

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NEWSLETTER THE HEALTH & FITNESS

2019

ENJOY OUTDOOR ACTIVITIESWITHOUT SHOULDER PAIN

INSIDE: • Common Conditions That May Be Causing Your Shoulder Pain • Relieve Pain In Minutes • Patient Success Spotlight • Staff Spotlight • Tell Us How We’re Doing By Leaving A Google Review

Whether you have hurt your shoulders or have been suffering for a long time, seeing a physical therapist at one of our clinics can help you return to a more active and pain-free life. Give us a call at 515-270-0303 today! corresponding space within the scapula (shoulder blade). Each end of the bone is protected by a thick layer of cartilage that prevents the bones from rubbing together. Yourshoulderscanaccomplishseveralphysical featsdue to theirstructure - however, this also means that they are susceptible to an increased risk of injury because of their complexity. If something becomes damaged in the make-up of the shoulders, pain and discomfort can develop. This pain may range from a dull ache to shooting pains, depending on the severity of the condition. If your pain is stemming from tendon impingement, it will generally occur as you lift your arm, fading before it is raised completely skyward. If your pain is a result of shoulder degeneration, it is likely that you will feel persistent aches every time you move your arm in certain directions. Pain from an acute injury can be sudden and intense, making it difficult for you to move your shoulder at all. If you or someone you know is struggling with shoulder pain, give us a call. Let us see how we can help!

Did you know that your shoulders are your most flexible and movable joints? Your shoulders have to move through an incredible 180 degrees of motion, while still maintaining stability and strength.The shoulder joint acts like a ball in a very shallow socket that is part of the shoulder blade. Some of the most important muscles in the rotator cuff are actually the smallest. The rotator cuff is made up of 4 muscles that are small, but vital to keeping the ball stable in the socket. When these muscles are weak or injured, the ball can jam up into the socket of the shoulder blade, causing inflammation and pain. Yourshouldersareextremelycomplex,comprisedofmultiplemuscles, tendons, and bones. They provide you with the mobility you need to perform many of your tasks throughout the day. If you have been living with shoulder pain, you can find natural relief with our physical therapy services. To learn more about how we can help you get back to your daily life, free of shoulder pains, contact us today! Understanding your shoulder pain: Your shoulder is a “ball-and-socket joint,” meaning that the humerus (head of the upper arm bone) fits perfectly in the

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COMMON CONDITIONS THATMAY BE CAUSING YOUR SHOULDER PAIN

• Strains and sprains. A strain occurs when a muscle or tendon is stretched too far or torn. A sprain occurs when a ligament is stretched too far or torn. Strains and sprains can result in an ongoing shoulder pain that may make it difficult to partake in exercise or even daily tasks. If the strain or sprain is minor, it can sometimes be iced at home and healed with rest. More severe strains and sprains will often require physical therapy treatments. • Torn cartilage. When a cartilage tears, you may experience a number of painful symptoms. You may experience decreased strength and a limited range of motion in the affected shoulder. You may also experience pain when moving your arm in certain ways. If you are suffering from a torn cartilage, physical therapy can provide relief. • Dislocation. Dislocation of the shoulder occurs when the head of the humerus pops out of place.This type of injury is extremely painful and unfortunately makes you more vulnerable to recurrence after the first dislocation occurs. PT can help with restoring and maximizing stability after dislocation. •Arthritis. Osteoarthritisand rheumatoidarthritisare the twomostcommon typesof arthritis.Osteoarthritis occurs when thecartilage in theshoulder jointexperiences significant “wear and tear,” typically due to age or excessive overuse. Rheumatoid arthritis occurs when the immune system sees the joints as a threat.The immune system attacks the membranes surrounding the shoulder joint, resulting in pain and inflammation. •Tendinitis. Tendinitis in the shoulder joint occurs when the shoulder is excessively overused. Symptoms include swelling and painful impingement when raising the affected arm. This typically happens due to the demands of a sport or labor- intensive job, which can cause the tendons to experience ongoing inflammation. • Frozen shoulder. Medically referred to as “adhesive capsulitis,” frozen shoulder can occur without a known cause or if you have been inactive for an extended Jon Alexander Jon was born in Des Moines and grew up in Ankeny Iowa. He graduated from Ankeny high school 2005 where he was involved on both the baseball and golf teams. After high school Jon attended Iowa Central Community College on a golf scholarship where he graduated in 2007 with a degree in criminal justice. He started personal training in 2006 at Ankeny Fitness Center prior to being introduced to CrossFit. In 2007 Jon became further certified as a CrossFit coach where he trained at CrossFit Iowa. Continuing to compete himself, he obtained other qualifications with USA Weightlifting and CrossFit Competition Courses. In 2008 Jon was hired by the Polk County Sheriff’s office worked three years prior to joining theJohnstonPoliceDepartment.Hecontinued tocoach inhis off time,competewithCrossFitcompetitionsand trainwithothercoworkers working on their personal physical fitness goals. Jon notes he qualified for the regional CrossFit games from 2011through 2014 where he finished in the top 100 athletes in the world. Jonstopcompeting in2014ashewas takingonmoreresponsibilitiesatwork and got married to his wife Kelli. Jon and Kelli celebrated the birth of their STAFF SPOTLIGHT

period of time or if your arm has been in a cast or sling for a while. When you don’t have opportunities to exercise the shoulder, the tissues can stiffen up on you, thus causing this painful condition to occur. Find effective shoulder pain relief today: Two of the biggest goals of physical therapy are 1) to alleviate your pain and 2) to improve your function. Your physical therapist will work with you to make sure that both of these are achieved throughout your physical therapy sessions. Your physical therapist will design a treatment plan specifically for you, which will include targeted stretches and strengthening exercises. Itmayalso includeanyadditionalmethodsormodalities thatyourphysical therapist deems fit, including ice and heat therapies, manual therapy, ultrasound, or electrical nerve stimulation. There are a wide range of conditions that can be treated with the help of physical therapy. If you are living with shoulder pain, don’t let it limit your life any longer! Give us a call to find natural, safe, and effective relief today!

Call us today to schedule an appointment!

daughter inApril,2018prior toretiring from theJohnstonPoliceDepartment. We are excited that Jon joined our team earlier this year. He notes after working with our group on multiple items since 2003 that he “jumped at the chance to join this amazing team” and is excited to help us develop our personal training program. Keep an eye out for more announcements about our upcoming personal training options at both of our clinics!

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Patient Success Spotlight

TELL US HOW WE’RE DOING BY LEAVING A GOOGLE REVIEW

JOHNSTON OFFICE

WE MAKE IT EASY TO LEAVE A REVIEW!

ELEVATE OFFICE

“I feel better than I have in a long time!” “Going to JPT was the best choice I have made in a long time. I only wish I would have found them sooner. Through each treatment and my individualized care plan I feel better than I have in a long time. I’ve been able to rejoin the gym and I look forward to hitting the trails this spring.” - Brandy M.

INSTRUCTIONS:

Relieve Pain In Minutes Try this movement if you are experiencing shoulder pain.

1. Open your smart phone to the camera app 2. Center the QR codes above in the frame

(this will take you directly to our Google Review pages) 3. Tell us how we’ve done!

WAND SHOULDER FLEXION Lying on your back and holding a wand, palm face down on both sides, slowly raise the wand towards overhead. Repeat 3 sets of 8 reps.

www.simpleset.net

If this exercise does not provide you relief/help, please consider an evaluation to see if we can identify the source of your pain and provide a plan to get you back to normal.

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WHEN IS IT TIME TO SCHEDULE WITH YOUR PHYSICAL THERAPIST? 5 4 5 2 7 2 3 8 6 4 4 7 1 6 8 1 9 8 5 3 4 9 1 4 2 1 7

Physical therapy has traditionally been used following an injury,surgeryor lossof function.When is it time toschedule with your physical therapist for the aches and pains that we all get from time to time? How long is long enough to put up with neck pain, an aching back, a trick knee or shoulder that wakes you up from sleep when you roll onto it? Our simple answer is when it’s keeping you from doing what you want to do it’s absolutely time to make the call. It is reasonable to address problems before they become long- term issues. The sooner you address an issue, the easier, and faster it typically is to resolve it. We continue to offer monthly classes where you can learn aboutcommoncausesandapproaches to treatingdifferent aches and pains. Keep an eye out for our next classes- but don’t hesitate to call our office if you are wondering if it’s time to address an issue you have been battling. We can advise you if it’s time for physical therapy or if a different approach may be your best starting point. Let us know - we are here to help! 9 5 7 3 2 1 4 5 8 2 9 4 7 8 9 8 6 5 9 http://1sudoku.com 7 3 9 6 1 6 2 8 9 4 3 4 8 2 5

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TURKEY PUMPKIN CHILI 4 2 6 8

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INGREDIENTS • 2 cup chicken broth • 1 can pumpkin purée • 1 1/2 tsp ground cumin • 3/4 tsp chili powder • 1/2 tsp cinnamon • 1 tsp cayenne pepper • 1 lb ground turkey 5 2 4 9

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• 1 large onion • 2 cloves garlic • sour cream • shredded cheese • sliced radishes • fresh cilantro leaves 3 8 1 3 7 6 2 9 4 9 7 2 7 3 5 7 4 3 1 DIRECTIONS In a 5-to-6 quart slow cooker, whisk together chicken broth, pumpkin purée, ground cumin, chili powder, cinnamon, and cayenne pepper. Add ground turkey, separated, and mix to combine. Fold in the onion, garlic cloves, green chiles, and white beans, and cook, covered, until the turkey is cooked through, 4 to 5 hours on high or 6 to 7 hours on low. Serve with sour cream, shredded cheese, radishes, and cilantro, if desired. Courtesyof:goodhousekeeping.com/food-recipes/a14898/slow-cooker-turkey-pumpkin-chili- recipe-wdy0115 http://1sudoku.com n° 28718 - Level Medium 2 6 • 2 cans green chiles • 2 cans white beans

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